415 515 9940 Keren@chillasanayoga.com
private yoga classes by appointment

utthita hasta padangustasana

extended hand-toe pose balance * develops focus, confidence & balance * lengthens leg muscles * strengthens the feet & ankles, legs, hips & core muscles * stabilizes ankles * improves flexibility in hips MUSCLES: deltoid * pronator teres * flexor carpi radialis * flexor carpi ulnaris * palmaris longest * psoas major * iliacus * hamstrings * …

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parsvottanasana

intense side stretch, standing asymmetrical forward bend stretches hips, hamstrings & back MUSCLES: erector spinae * gluteus medius * hamstrings * quadriceps * gastrocnemius * soleus * latissimus dorsi * teres major * teres minor * serratus anterior * infraspinatus * deltoid * subscapularis * rhomboids * trapezius NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO…

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salamba sarvangasana

supported shoulderstand MUSCLES: levator scapulae * rhombiods * trapezius * infraspinatus * deltoid * triceps brachii * splenius capitis * splenius cervicis PROCEED WITH CAUTION: Contraindications: acute glaucoma avoid all inversions  Adverse events associated with this pose have been reported: vertebral artery occlusion NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our…

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adho mukha vrksasana

Adho mukha aka vrksasana handstand is an inversion and arm balancing pose that helps energize the body, build confidence, hones attention & focus, shifts perspective, strengthens upper body and reverses effects of gravity on spine

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urdhva prasarita ekapadasana

standing split   cultivates balance * shifts perspective * stretches (standing leg) & strengthens (lifted leg) the hamstrings * strengthens glutes (lifted leg)  MUSCLES: glutes * hamstrings PREP POSES: parsvottanasana * supta virasana * virabhadrasana C * high lunge * 3-legged down-dog NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class or…

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apasana

knees to chest pose, wind relieving pose relieves stiffness, misalignment & discomfort in lower back * releases abdominal gas * relieves menstrual cramps  COUNTER POSE: twists NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class or workshop today! RESOURCES Ashtanga Yoga: The Practice Manual ~David…

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natarajasana

Natarajasana aka king of the dancers pose is a standing balance pose. This pose helps to improve balance, strengthen ankles, legs & glutes, opens hip flexors, releases tension in the quadriceps, stretches thighs, groin & abdomen and opens the chest & shoulders.

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anjaneyasana

low lunge  stretches hip flexors & quadriceps *  opens chest, back & shoulders * lengthens spine PREP POSES: adho mukha svanasana * anahatasana * apanasana * ardha uttanasana* bhujangasana * bidalasana * urdhva hastasana * urdhva mukha svanasana * utkatasana * uttanasana COUNTER POSES: adho mukha svanasana * balasana * uttanasana NOW is the time for yoga!…

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paschimottanasana

seated forward fold/bend lengthens spine * calming MUSCLES: gastrocnemius * hamstrings * gluteus maximus * erector spinae MODIFICATIONS: Be mindful of body alignment: bend your knees, extend through the spine & lift your chest Can’t reach feet? Use a yoga strap PROCEED WITH CAUTION: If you have problems with any intervertebral discs, be careful of all straight-leg seated forward…

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Happy Hour

60 minutes. Shake off the stress of the day as your body flows with your breath through a series of dynamic yoga poses. Every Happy Hour concludes with a guided relaxation sure to transport your employees to their happy place. Chillasana Yoga delivers on-site Yoga + MBSR programs designed to help employees manage stress in the workplace. Employees…

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